Nutritional Value of Dates

Nutritional Value of Dates

Learn More About the Nutritional Value of Dates

It is not surprising that we are all aware of the nutritional value of dates such as Mazafati dates, Kabkab dates, etc. and want to pay more attention to it. Crystal Dates Company has published this scientific article for your awareness because people’s awareness of dates properties plays a vital role in their health.

What are Dates?

Dates are a fruit whose tree grows in the earth’s tropics and has a wide variety, including Rabbi dates, Shahani dates, etc. This fruit has a special place in losing weight for many reasons, including its nutritional value. This is why we measure calories of dates and other nutrients. This fruit has high energy and contains a lot of minerals, fiber, vitamins and other nutrients. Unlike other fruits, most of which are water, 70% of dates weight is carbohydrates and sugar. Also, most of the energy from dates comes from carbohydrates (sugar) and less protein.

The Existing Minerals in Dates

First, let’s take a look at the minerals in dates. Every 100 grams of dates contain the following minerals:

  •  39 mg Calcium
  • 1.02 mg Iron
  •  43 mg Magnesium
  • 0.262 mg Manganese
  • 62 mg Phosphorus 
  • 656 mg Potassium
  • 2 mg Sodium 
  • 0.25 mg Zinc
The Existing Minerals in Dates

Do you know the existing vitamins in dates?

The existing calories in one hundred grams of dates are 277 kcal, date water is 21.32 grams, fat is 0.15 grams, protein is 1.81 grams, carbohydrates is 74.97 grams, fiber is 6.70 grams, sugar is 66.47 grams, and cholesterol is zero. Each date has 20 kcal. It is interesting that dry dates, including Piarom dates, have more calories than fresh ones like other dried fruits. 

Some Medical Properties of Dates

One of the medical properties of dates is their hematopoietic properties, which due to the presence of iron in this fruit, help Hematopoiesis. It is also interesting to know that dates have anti-cancer properties and improve weakness and fatigue. Dates are also suitable for pregnant women and increase blood circulation. Also, it should be noted that this fruit consumption is helpful for people who are on a diet.

Bottom line

Today, due to lack of time in life, most people tend to eat fast foods. Since dates are a sweet and delicious fruit and provide the body with the energy it needs, you can have a regular snack between two meals, taking a little time to eat. Fortunately, Iran has no problem producing dates and is one of the leading Iranian dates exporters globally. It produces various types of Iranian dates and exports them to many countries. In his article, we discussed minerals, nutritional value and some properties of dates to know more about the benefits of this delicious and unique fruit, enjoy the delightful taste, and continue consuming this fruit with more confidence. Now that you are more familiar with the properties of dates, do not forget to add them to your diet.

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